We often hear health experts recommend including foods rich in omega-3s in our diet. But have you ever wondered why? Most of us pay attention to all the other types of vitamins and minerals, which are also essential, but we often forget to check our omega-3 levels. These fatty acids fall into the category of “polyunsaturated fatty acids” or PUFAs, which are essential for our overall health. From improving our cognition and heart health to improving the functioning of cells, they play a crucial role in a whole range of bodily activities. And if our body lacks this fatty acid, it can lead to many other health problems. So how do we become more aware of such symptoms? To help you out, here’s a list of common warning signs to look out for to prevent this deficiency and some foods you can incorporate into your diet to boost it.
What are the signs of Omega-3 deficiency? Here are 5 warning signs to watch out for:
1. Joint pains
Joint pain is something most of us usually associate with calcium deficiency. But it could actually be an indication of low levels of omega-3s in your body. Research shows that omega-3s help improve bone quality and can prevent bone-related problems like fractures and arthritis. So, if you are experiencing any kind of bone discomfort, it is good to supercharge your body with certain foods that can help replenish the levels.
Read also:5 plant-based foods rich in omega-3s for better heart health according to study
2. Fatigue
Have you been experiencing intense tiredness lately? Are you unable to complete daily tasks that you were previously able to do easily? These could be signs that you are deficient in omega-3s. While fatigue can be caused by a number of reasons, there’s no doubt that a lack of fatty acids in your diet could be one of them. Omega-3s are responsible for the production of adenosine triphosphate (ATP), which helps produce energy in our cells.
3. Brittle nails
Do your nails break easily? Are they rather dry and brittle? If yes, this could also be a sign of omega-3 deficiency. Omega-3 fatty acids help provide nutrition to the nail bed cells. It’s the reason to give them that healthy, shiny look we all crave. Therefore, be sure to adjust your diet and include foods rich in omega-3s in your diet to promote healthy nail growth.
4. Dry skin
We all want skin that has a healthy glow. And when it gets dry, we usually blame the weather or the skin products we use. But it could actually also be a way for your body to indicate that it lacks omega-3s. Just as it helps provide nourishment to nail cells, it does the same for skin cells. So, if you’ve been experiencing skin irritation, dry patches, and redness, you need to up your omega-3 diet.
Read also:8 Amazing Omega 3-Rich Foods: More Than Just Fish
5. Brain fog
Brain fog occurs when we are unable to think clearly. You may be forgetful or even find it difficult to focus on important things. If you’ve been experiencing these symptoms lately, that too could be a telltale sign of omega-3 deficiency. Studies indicate that including foods rich in omega-3s in your diet can help boost memory and improve overall brain health, while also preventing depression.
What to eat if you are deficient in Omega-3?
Now that we’re more aware of the symptoms of omega-3 deficiency, you may be wondering: What are some foods that can help boost it? It’s no secret that fish is considered the best source of omega-3s. Some of these include salmon, tuna and sardines. However, if you’re a vegetarian, don’t worry. There are also some excellent options for you, such as chia seeds, walnuts, flaxseeds and soybean oil. Depending on your dietary preferences, you may want to consider including these foods in your diet to boost your omega-3 levels and prevent health problems. Click here to learn more about these foods.
Now that you know about these foods, try to incorporate them into your diet to prevent omega-3 deficiency. Keep fit and stay healthy!
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your doctor for further information. NDTV assumes no responsibility for this information.
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